Running & Endurance Training Math

What you'll build

What you will be able to do

Each lab ends with a concrete result that you build yourself and the checker confirms, cell by cell.

• Convert a week of Jonah's runs into pace per km, speed in km/h and pace per mile, and build a readable pace label with TEXT.
• Predict Jonah's 10K, half and marathon times from his recent races with one copied formula, then check his marathon goal against the prediction.
• Read Jonah's lactate-threshold heart rate and threshold pace from a 30-minute test and build his heart-rate and pace zones.
• Check Jonah's 12-week build with the classic 10% rule, compare each long run with the longest run of the previous four weeks, and chart the weekly volume.
• Sum Jonah's easy and hard minutes over two weeks with SUMIFS, check the 80/20 intensity split and measure how much of his distance comes from long runs.
• Turn four weeks of Jonah's sessions into training load (minutes × RPE), sum it per week with SUMIFS and calculate the acute:chronic workload ratio after his training camp.
• Plan Jonah's three-week taper from his peak week, measure the average volume cut of the last two weeks and check it against the research range.
• Estimate how much carbohydrate Jonah needs during his marathon, how many gels that is, his sweat rate from a weighed long run and how much he should drink to stay within a 2% body-mass loss.